Vitamin D for Women

Vitamin D for Women

The latest superstar supplement is vitamin D. There's growing evidence for its importance to good health.

Vitamin D deficiency has been linked to fatigue, joint pain, high blood pressure, certain forms of cancer, and other health problems.

Supplements seem to help. A 2010 report, published in the Annals of Internal Medicine, showed a small but consistently lower risk of heart disease in people who took up to 1,000 international units (iu) of vitamin D.

The IOM is reviewing its recommendations for vitamin D. Some experts say the best amount may be 1,500 to 2,000 international units per day.

A blood test can check your vitamin D level. Several studies suggest that levels up to 50 -- on the 25-hydroxyvitamin D blood test -- may keep people healthier.

The most natural way to boost vitamin D levels is through exposure to sunlight, which triggers the skin to make vitamin D. Some doctors encourage some patients to spend a little time in the sun, without sunscreen, to make vitamin D.

Obviously, it’s very important not to get sunburned. But a moderate amount of sun exposure can have important health benefits.

Experts still recommend putting sunblock on your face at all times, since the face is at high risk for skin cancer. Sunning yourself to raise vitamin D levels is less effective for people with dark skin, and less effective for everyone as they age.

If you work indoors, avoid the sun, or live in northern latitudes where ultraviolet levels are low, consider a vitamin D supplement. Talk to your doctor about the best dose. Choose supplements that contain D3, the vitamin's most easily absorbed form.